Nutriblogger

Light, simple blogs backed by solid research. We bring to you sound Nutrition opinion and advice, which you can implement in your daily life.

TIPS TO ORDER HEALTHY CHOICES AT ANY RESTAURANT

by Team NCNR | February 07, 2017

Eating out is a great way to relax and socialize. But if you are watching your weight or just are concerned with clean eating, then dining out can be a challenge. By following some simple guidelines penned down by the NCNR Team for the 3 popular cuisines, you can enjoy eating out and still stick to a healthy diet.

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TIPS TO ORDER HEALTHY CHOICES AT ANY RESTAURANT
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NeuScience

Science is ever-expanding, and each day brings new research and insights in the fascinating field of Nutrition and Human Health. Our academic researchers sift through the plethora of information, and in this section, we bring to you simplified Nutrition News that you can use.

Add eggs to your vegetable salad for better nutrient absorption

Add eggs to your vegetable salad for better nutrient absorption

Raw vegetables are packed with micronutrients and phytonutrients that improve overall health. Carotenoids are a group of phytonutrients that possess powerful antioxidant and anti-inflammatory properties. A recent study from Purdue University reported that topping raw vegetable salad with whole eggs makes the body absorb the carotenoids better.  
In the study, 16 participants consumed a raw mixed-vegetable salad with no eggs, a salad with one and a half eggs, and a salad with three eggs at different times. All the salads were served with three grams of canola oil. The second salad had 75 grams of scrambled whole eggs and the third, 150 grams of scrambled whole eggs. The results showed that absorption of carotenoids was 3.8-fold higher when the salad included three eggs compared to no eggs.
The researchers commented that whole eggs (with 70 calories, 6g protein, essential amino acids, unsaturated fatty acids and B vitamins) offer a clean, nutritious way for an optimum absorption of the health-promoting carotenoids from raw vegetables. 
Dark chocolate may be an effective ergogenic aid

Dark chocolate may be an effective ergogenic aid

Dark chocolate (DC) is rich in flavanols that have been reported to increase the bioavailability and bioactivity of nitric oxide (NO). Increased NO production has often shown reduced oxygen cost and performance enhancement during submaximal exercise.

Recently published in the Journal of the International Society of Sports Nutrition, this is the first study to investigate the effects of Dark Chocolate (DC) versus White Chocolate (WC) on V.O2max., GET (gas exchange threshold), oxygen demand during moderate intensity cycling, and a maximal performance time trial.

The main finding was that regular consumption of DC daily (40 g) for 14 days resulted in a significantly higher GET (21 and 11 %) and the total distance covered (17 and 13 %) during a maximal two-minute maximal sprint compared to both baseline and WC conditions.

Dark Chocolate (DC), unique to other dietary nitrate supplements is said to increase NO production through endothelium-dependent effects. The researchers concluded that consuming Dark chocolate for 14 days reduced the oxygen cost of moderate intensity exercise and may be an effective ergogenic aid for short-duration moderate intensity exercise.

Protein, vegetables and fat first, followed by carbs helps lower blood sugar

Protein, vegetables and fat first, followed by carbs helps lower blood sugar

A recent study, published in the journal Diabetes Care, revealed that the order in which we eat our food may be just as important as the foods themselves. The research study involved 11 people who were obese and had type 2 diabetes. 
The study volunteers were instructed to eat carbohydrates first, followed by protein, vegetables and fat 15 minutes later. A week later, the process was repeated. This time, however, the patients reversed the order in which they ate their food. Protein, vegetables and fat were eaten first. Carbohydrates were eaten 15 minutes later. And, again blood sugar levels were taken at three different times following the meal. The results showed that glucose levels were much lower at the 30, 60 and 120 minute checks – by about 29%, 37% and 17%, respectively – when vegetables and protein were eaten before the carbohydrates. Insulin was also significantly lower.
This study demonstrates how a simple change of eating protein and vegetables before carbohydrates was linked to lower blood sugar and insulin levels after the meal. This approach could help diabetics, obese individuals as well as weight-watchers have a long-lasting, positive impact on their health.

Potato-heavy diet linked to Hypertension

Potato-heavy diet linked to Hypertension

Carbohydrate heavy diets include potatoes as a staple either in the main meals or as fast food items. The consumption of higher amounts of complex carbohydrates such as potatoes has already been associated with increased risk of abnormal blood sugar management and obesity. According to a recent study published in British Medical Journal, frequent inclusion of potatoes in your diet may put you at risk of high blood pressure as well.

In the study, the researchers looked at 20 years+ data on more than 187,000 men and women who were enrolled in three long-running studies: The Nurses' Health Study, the Nurses' Health Study II and the Health Professionals Follow-up Study. None of the participants had high blood pressure at the beginning of the study. Approximately every four years, the participants completed food questionnaires detailing how frequently they consumed certain foods. Potatoes were sorted into three categories: french fries, potato chips and potatoes that were either baked, boiled or mashed.

People who reported eating four or more servings of potatoes per week were 11 percent more likely to have hypertension, compared with people who ate less than one serving of potatoes per month, according to the study. Moreover, the researchers found that replacing one daily serving of baked, boiled or mashed potatoes with one serving of non-starchy vegetables was associated with a 7 percent decreased risk of hypertension. The study also found that eating greater amounts of baked, boiled or mashed potatoes and french fries was associated with an increased risk of hypertension in both men and women.

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Nutrition Police

We talk Only Sense. Only Science. In this section, NCNR experts uncover scientific facts that bust the most common nutrition beliefs and myths.

Myth: Honey, jaggery will not make you fat

Myth: Honey, jaggery will not make you fat

June 28 , 2016

If you follow the latest nutrition trends, you may have already cut out sugar from your diet and replaced it with alternative sweeteners such as honey and jaggery. But here’s the catch – your healthy alternative sweetener choice is as bad for your health as sugar itself.


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Nutrition Police Case Files #4: Fruit Juices Are Healthy

Nutrition Police Case Files #4: Fruit Juices Are Healthy

January 15 , 2016

NCNR nutritionists believe that the “pure” and “100% natural” fruit juices aren't as healthy as they are touted to be and are the real culprits behind fat gain. Find out why..


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Nutrition Police Case Files #3: Saturated Fats Damage Your Heart

Nutrition Police Case Files #3: Saturated Fats Damage Your Heart

January 24 , 2016

Saturated fats have always been accused of increasing blood cholesterol levels and the risk of heart disease. The NCNR team decided to investigate and give you the real truth behind the accusation.


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Recipes

You never actually go on a diet – it is a lifestyle change. And the major struggle is how to achieve the correct nutrient profile for our fitness goals. In this section, we offer carefully hand-picked recipes to support the need of the hour – high-protein, low-carb meals. And yes, they taste good too.

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Diet Plans

There is a high Prevalence of lifestyle related diseases now more than ever – with one of the major causes being poor dietary habits. Read here about the true facts behind famous diets. Discover healthy diet plans with us that can seamlessly fit into your goal- oriented dietary regimen.

Intermittent Fasting - More of a lifestyle change than diet!

Intermittent Fasting - More of a lifestyle change than diet!

When you want to lose all that extra weight, you’ll surely think about dieting. And when it comes to dieting, we all know that what we eat matters – eating fewer calories than you expend will slim you down. One of the ideas that has been trending in the weight loss sphere is Intermittent Fasting.
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The Paleo Diet

The Paleo Diet

The Paleo diet is, without a doubt, one of the most talked about diets in the world. But, unlike most diet fads, the Paleo diet has endured because it makes nutritional sense.

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The Vegan Athlete- A Myth!

The Vegan Athlete- A Myth!

The vegetarian lobby has always tried to wrongfully convince us that the presence of animal source Protein in a diet geared towards improvement in performance & body composition is unnecessary.

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Making our Cultural Diets work.

Making our Cultural Diets work.

We Indians love our FOOD! And, although we are proud of our food culture, can we integrate it within a goal oriented dietary regimen? Yes you can.

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Nutripedia

A custom-made encyclopedia of Nutrition and Food Science terminology, painstakingly made in-house. Read up on clean, crisp and informative definitions from A-Z here.

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